Ronin's Unbeaten Path

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Smolov Base Mesocycle - wk 1/day 1​

Squats

Warm-up Sets
1 - 135 x 12
2 - 225 x 8

Work Sets
1 - 285 x 9
2 - 285 x 9
3 - 285 x 9
4 - 285 x 9

Hanging for spinal decompression: 30 sec x 2 These hurt my shoulder today for some reason

Bench

Warm-up Sets
1 - 155 x 12
2 - 205 x 5

Work Sets
1 - 215 x 3
2 - 215 x 3
3 - 225 x 3
4 - 225 x 3
5 - 225 x 3
6 - 225 x 2 (Don't know what happened. Hand width off, shoulder blades not tight?? Just couldn't get that last one up)
7 - 225 x 3
8 - 225 x 3

Cool Down

Not much really, just chased my daughter around & played with her in the daycare area of the gym to loosen up a little. Still worked up a little sweat and it was a lot more fun than the elliptical machine.:D
 
Smolov Base Cycle Week 1/Day 2​

Squat

Warm-up Sets
1 - 135 x 10 (Pause at bottom, hold 7 bounce lightly for 3-4 seconds each rep)
2 - 185 x 10 (Same as above)

Work Sets
1 - 305 x 7
2 - 305 x 7
3 - 305 x 7
4 - 305 x 7
5 - 305 x 7

Spinal Decompression

Hang from pull up bar for 1 minute, 15 seconds.

**Didn't hurt this time, actually felt really good**

DB Rows

1 - 120 x 4
2 - 130 x 3
3 - 130 x 3
4 - 130 x 3
5 - 130 x 3
6 - 140 x 2
7 - 140 x 2
8 - 120 x 8 right / 7 left

Cool Down

Jump rope - 2 minute rounds x 2 w/ 30-45 second rest
(Planned to do 3 rounds, but left instep started hurting like something was wrong. Kind of weird actually. I'll have this checked out if it continues.)
 
Are you using straps for the hanging?
 
Yeah, I actually bought the straps just for that purpose

The other day it kinda hurt the shoulder I had surgery on, but today it felt ok there for a while, which enabled me to really relax and let the back stretch out, which felt wonderful. I'm going to try increasing the time gradually, as the shoulder strengthens.
 
Smolov Base Cycle - Week 1/Day 3​

Squat

Warm-up Sets
1 - 135 x 10 (Pause at bottom, hold & bounce lightly for 3-4 seconds each rep)
2 - 185 x 10 (Same as above)

Work Sets
1 - 325 x 5
2 - 325 x 5
3 - 325 x 5
4 - 325 x 5
5 - 325 x 5
6 - 325 x 5
7 - 325 x 5

Spinal Decompression

Hang from pull-up bar for 1 min 45 sec
**Took about 30 seconds just to relax and feel it stretching**

Seated OHP

Warm-up Sets
1 - Bar x 25
2 - 95 x 10

Work Sets
1 - 135 x 5
2 - 145 x 5
3 - 155 x 5
4 - 165 x 3
5 - 175 x 2 (Kind of:rolleyes: Stupid kid I asked to spot me decided to help from the beginning despite my telling him, "Don't touch it unless I can't get it and then just rack it." If successful this would have been a +1 rep PR)

Cool Down

Elliptical Machine - 3 min @ lvl 5, 3 min @ lvl 6, 3 min @ lvl 7, 3 min @ lvl 8, 3 min @ lvl 10, 2 min @ lvl 5. 100 - 110 spm for the entire time. HR ranged started @ 133, peaked @ 173, and ended @ 152.
 
I am becoming convinced that Smolov is a sadistic SOB:icon_neut

Smolov Base Cycle - Week 1 / Day 4​

Squats

Warm-up Sets
1 - 185 x 10 (Pause at bottom, hold & bounce lightly for 3-4 seconds each rep)
2 - 225 x 10 (Same as above)

** In retrospect I don't think increasing my warm-up weight was a good idea, especially not today**

Work Sets
1 - 345 x 3
2 - 345 x 3
3 - 345 x 3
4 - 345 x 3
5 - 345 x 3
6 - 345 x 3
7 - 345 x 3
8 - 345 x 3
9 - 345 x 3
10 - 345 x 3

Spinal Decompression

Hang - 2 min, then again for about 45 sec

Cool Down

About 15 minutes of stretching pretty hard.

**It's kinda funny - Mon & Wed I couldn't really feel my PC working, but it was sore afterward, so I assumed it was. Friday I could really feel it working, but it wasn't very sore today. Today my hips were fucking killing me by the 7th or 8th set, and everything's starting to stiffen up. I can't wait to see how sore I am when I wake up this afternoon.**
 
Smolov Base Cycle - Week 2/Day 1​

Squats

Warm-up Sets
1 - 135 x 10 (Pause at bottom, hold & bounce lightly for 5-6 seconds each rep)
2 - 135 x 5 (Small jump each rep, only a few inches, but a jump all the same)

Work Sets
1 - 305 x 9
2 - 305 x 9
3 - 305 x 9 (Lost focus for a sec and took a step on #5. Need to work on focus)
4 - 305 x 9

Spinal Decompression

Hang
1 min, 35 sec 1 min, 0 sec

Assisted Pull Ups

1 - 85 x 12
2 - 70 x 8
3 - 55 x 3
4 - 40 x 3
5 - 25 x 2
6 - 40 x 3
7 - 40 x 3
8 - 40 x 3
9 - 55 x 4
10 - 70 x 5

Cool Down

Elliptical - 8 min @ lvl 5 ~110-120 spm
 
Smolov Base Cycle - Week 2 / Day 2​

Squat

Warm-up Sets
1 - 135 x 10 (pause & lightly bounce for 5 seconds per rep)
2 - 135 x 5 (Small jump on each rep

Work Sets
1 - 325 x 7
2 - 325 x 7
3 - 325 x 7
4 - 325 x 7
5 - 325 x 7

Bench

Warm-up Sets
1 - 155 x 12
2 - 185 x 8

Work Sets
1 - 205 x 4
2 - 205 x 5
3 - 205 x 5
4 - 205 x 4
5 - 205 x 5
6 - 205 x 5

Spinal Decompression

Hang
1 - 1m 35s
2 - 1m 15s

**Wiped out. Only 4 hours of sleep instead of my usual 5. I can definitely feel the difference that 1 hour makes. Thankfully, this is my last night working for 2 weeks so I'll be able to finish the base cycle with good rest on a daily basis**
 
Smolov Base Cycle - Week 2 / Day 3​

Squats

Warm-up Sets
1 - 135 x 10 (pause & lightly bounce for 5 seconds per rep)
2 - 135 x 5 (Small jump on each rep)

Work sets
1 - 345 x 5
2 - 345 x 5
3 - 345 x 5
4 - 345 x 5
5 - 345 x 5
6 - 345 x 5
7 - 345 x 5

**It's amazing how much difference a few hours of sleep can make. I was actually worried Wednesday that I was not going to be able to finish even the base cycle of this program. Today's workout was excellent!!

DB Rows

1 - 130 x 5
2 - 130 x 5
3 - 130 x 5
4 - 130 x 5
5 - 130 x 5

Spinal Decompression

(Hanging - Tried using hook grip in addition to the straps. I think it'll get better, but it's gonna take some getting used to.)

1 - 1 min 45 sec
2 - 1 min 30 sec

Cool Down

Elliptical - 7 min @ lvl 8 110 - 120 spm (avg HR-154, peak HR 161)
 
Smolov Base Cycle - Week 2 / Day 4​

Warm Up

Elliptical Machine - 5 minutes @ lvl 8, ~100 - 110 spm
**Just felt like I needed to loosen up the legs a bit more today.**

Squats

Warm-up Sets
1 - 135 x 10 (Pause/bounce 5 sec)
2 - 135 x 5 (Jump)

Work Sets
1 - 365 x 3
2 - 365 x 3
3 - 365 x 3
4 - 365 x 3
5 - 365 x 3
6 - 365 x 3
7 - 365 x 3
8 - 365 x 3
9 - 365 x 3
10 - 365 x 3

Cool Down

15 - 20 minutes hard stretching, especially hips, they've really been feelin it these last couple days.
 
Had to remove images of my trip to Vegas due to some douche talking shit and mentioning my daughter in a PM. I thought this would be a safe place to post them, but once again I had too much faith in the decency of people I guess.:rolleyes: Sucks how one jackass can have that effect.
 
Smolov Base Cycle - Week 3 / Day 1​

Squats

Warm-up Sets
1 - 135 x 10 (Pause)
2 - 185 x 5 (Jump) **wasn't much harder than jumping with 135#**

Work Sets
1 - 315 x 9
2 - 315 x 9
3 - 315 x 9
4 - 315 x 9

Spinal Decompression

Hang x 2 min
Hang x 1 min

Seated OHP

Warm-up Sets
1 - Bar x 25
2 - 95 x 12

Work Sets
1 - 135 x 5
2 - 135 x 5
3 - 145 x 5
4 - 145 x 5
5 - 155 x 3
6 - 165 x 3
7 - 175 x 3 **Hell yes, this was my post surgery 1RM, so I threw in an extra single just to see if I could**
8 - 200 x 1 **Fairly easy too, probably could have got 205 or 210, not more than that though. Still happy about it**
9 - 135 x 6

Cool Down

Jump Rope - 5 x 1 min rounds w/ 60-90 seconds stretching/rest between rounds.


**Overall, I am VERY happy with today's workout**
 
I'm not in my gym. I'm in some shitty gym that I would never consider joining in the town where I grew up. My aunt passed away from a pulmonary embolism on Monday, and I came down to stay with my mom for a little bit and lend some moral support. I still don't think the reality of it has set in for any of us, she was the youngest of my aunts & uncles and always seemed more like an older cousin...
Anyway, tried to go to the rec center and get my workout in, but they're closed for the week for "maintenance." All they're doing is walking around picking up trash in the parking lot and cleaning the inside of the building. :icon_neut They can't do that while remaining open for 10 - 12 hours a day?? Anyway, I found this shitty little gym that belongs in the idiot in the gym moment just from its very existence, but they had a power rack with some cheap Olympic bars & weights, and even cheaper collars. (One of the "gym rules" is that you have to use a collar at all times regardless of weight. I put one on, "locked it in" and proceeded to slide it right off the bar :rolleyes:)

Smolov Base Cycle - Week 3 / Day 2​

Squats

Warm-up Sets
1 - 135 x 10 (Pause,bounce 5 sec/rep)
2 - 185 x 5 (Dynamic, skipped the jump so the people in this "gym" wouldn't freak out)

Work Sets
1 - 335 x 7
2 - 335 x 7
3 - 335 x 7
4 - 335 x 7
5 - 335 x 7

Spinal Decompression

Hang - 1 min

**Wasn't really feelin any of it today, I'm surprised I didn't miss any of the squats. When I drew up my workouts for the week on Sunday, I had planned to do some pull ups or maybe T-Bar rows today, but skipped it. Had my PWO shake, but the diet the rest of the day was shit too. (lots of protein, but lots of crap too)
 
Sorry about your aunt man

Ever do any hyperextensions for your back? i usually do pullups, transfer over for high rep hypers then give it a good crack by using a preacher stand. Does a great job at getting the back feeling loose again.
 
Thanks man.

Yeah, I usually do, but when I was reading up on Smolov it pretty much recommended no additional core work so I haven't been doing them. I'm thinking I'm going to go ahead and finish the Smolov after the base cycle. After reading more on the Smolov I've decided I'm still a little new in getting back to lifting for it. I'm going to finish the base cycle, then deload for a week and go back to the P/P/S routine for a while.
 
Smolov Base Cycle - Week 3 / Day 3​

Squats

Warm-up Sets
1 - 135 x 10 (Pause)
2 - 185 x 5 (Jump)

Work Sets
1 - 355 x 5
2 - 355 x 5
3 - 355 x 5
4 - 355 x 5
5 - 355 x 5
6 - 355 x 5
7 - 355 x 5

Spinal Decompression

Hang - 2 1/2 minutes

Bench

Warm-up Sets
1 - 155 x 12
2 - 185 x 8

Work Sets
1 - 205 x 5
2 - 215 x 3
3 - 215 x 3
4 - 225 x 3
5 - 235 x 2

Cool Down

Elliptical machine - 8 min @ lvl 8 ~100-110 spm
 
Smolov Base Cycle - Week 3 / Day 4​

Squats

Warm-up Sets
1 - 185 x 10 (Pause, bounce etc)
2 - 185 x 5 (Jump)

Work Sets
1 - 375 x 3
2 - 375 x 3
3 - 375 x 3 (I went down a little fast on #2 so I overcorrected on #3 and ended up doing about a 1 second pause at rock bottom. That was my toughest set)
4 - 375 x 3
5 - 375 x 3
6 - 375 x 3
7 - 375 x 3
8 - 375 x 3
9 - 375 x 3
10 - 375 x 3 (Recorded this one for the hell of it. Will post shortly)

Spinal Decompression

Hang - 2 1/2 minutes

Cool Down

Stretch for about 10 minutes, walk to mall (maybe 1/4 mile ??), chase my daughter around the play area there for about 1/2 hour :icon_lol:
 
Here it is:
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We have almost identical squat form, hell I recorded a 375x3 set this very week as well, ha. It looks like you are squatting in some wrestling shoes? If you are, I HIGHLY recomend picking up some Olympic lifting shoes at some point. They are the high bar squatters best friend.
 
Thanks for the tip. I didn't realize that high vs low bar made a difference on the shoes. It's actually some soreness in my hips (front, not inner) that's got me wondering about my form again. I have been thinking about getting some shoes though, guess I need to suck it up and do it.
 
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